Oiri Omuorivhi Inokurudzira Kuonda?

Zvemukati

• Iine macompound anogona kusimudzira uremu
• Mashandisiro ekushandisa maorivhi ekudzikisa uremu
• Chinokosha

Oiri yemiorivhi inogadzirwa nekukuya maorivhi nekubvisa mafuta, ayo vanhu vazhinji vanofarira kubika nawo, vachidiridzira pizza, pasita, uye saradhi, kana kushandisa sedip yechingwa.

Mamwe mabhenefiti anozivikanwa zvakanyanya ekushandisa mafuta emuorivhi anosanganisira kugona kwawo kudzora, kutsigira hutano hwemwoyo, uye kudzikira kweropa. Iyo inogona kutove neanogona anticancer mhedzisiro uye inodzivirira hutano hwehuropi (,,,).

Ichi chinyorwa chinoongorora kana mafuta omuorivhi anogona kushandiswa kusimudzira uremu.

Iine macompound anogona kusimudzira uremu

Mazhinji emafuta emuorivhi mabhenefiti akacherechedzwa muchimiro chekutevera chikafu cheMediterranean.

Aya maitiro ekudya anoonekwa nekudyiwa kwakanyanya kwemichero, miriwo, zviyo zvese, mbatatisi, nyemba, nzungu, uye mhodzi. Nepo kudya kwacho kuchiwanzo kuve nehove, mafuta anonyanya kuwanikwa maorivhi, uye inoganhurira nyama yakatsvuka uye zvihwitsi (,,).

Mafuta eOlive ane monounsaturated fatty acids (MUFAs), ayo ane imwe unsaturated kabhoni bond mumakemikari avo. MUFA anowanzoita mvura mukamuri tembiricha.

Imwe yechinyakare 4-vhiki yekudzidza yakawana varume vane kufutisa kana kufutisa avo vakatsiva mafuta akaguta nemafuta emonounsaturated muzvikafu zvavo vane hushoma asi hwakakosha uremu, zvichienzaniswa neyakaguta-mafuta-akapfuma kudya, kunyangwe pasina shanduko huru mumafuta akazara kana koriori kudya ( ).

Dzimwe ongororo dzichangoburwa dzinobvuma kuti mafuta asina kuwanda acids anogona kubatsira zvakanyanya kupfuura mafuta akazara kana zvasvika pakuchengetedza huremu zvine hutano ().

Kudya kwakapfuma mumafuta emonounsaturated kwakaratidzirwawo kudzivirira huremu uye kuunganidzwa kwemafuta muzvidzidzo zvemhuka (,).

Zvakare, maorivhi mafuta akapfuma sosi yepakati-cheni triglycerides (MCTs), ayo akave akafundwa kwenguva yakareba nekuda kwavo kugona kuita chinzvimbo mune huremu huremu uremu uye kugadzirisa (,,).

MCTs ndeye triglycerides ayo ane mafuta acids ane anosanganisira 6-12 maatomu ecarbon. Dzinotyorwa pasi nekukasira uye dzinodhonzwa nechiropa chako, kwadzinogona kushandiswa simba.

Nepo zvimwe zvidzidzo zvikawana mhedzisiro yeMCTs pakurema, asi vamwe havana chavakawana.

Zvakadaro, kumwe kuongorora kwakafananidza maMCTs nemaketani marefu triglycerides, zvichiona kuti MCTs zvakakonzera kugadzirwa kukuru kweimwe chishuwo-chinodzora mahormone senge peptide YY, inosimudzira manzwiro ekuzara ().

Kumwe kutsvagurudza kunoratidza kuti MCTs inogona kukurudzira kuonda nekuwedzera koriori- uye kupisa mafuta mumuviri (,).

Mafuta omuorivhi manyuko akanaka emonounsaturated fatty acids uye epakati-cheni triglycerides, ese ari maviri akaratidzirwa kupa anokwanisa mabhenefiti kana akabatanidzwa mukurema kwekudya kwekudya.

Mashandisiro ekushandisa maorivhi ekudzikisa uremu

Oiri yemuorivhi inogona kubatsira pakurasikirwa nehuremu, asi inoita kunge inobatsira zvakanyanya kana ichishandiswa neimwe nzira uye huwandu.

Nepo vamwe vanhu vachitaura kuti mafuta emuorivhi masaji anogona kubatsira kusimudzira kuonda, hapana tsvagurudzo yekutsigira iri zano. Izvo zvakati, zvidzidzo zvakawana kuti kukwizwa kwakadai kunogona kubatsira vana vasati vatanga kuwana uremu ().

Chimwe chirevo chakakurumbira ndechekuti musanganiswa wemafuta emuorivhi uye muto wemonimu unogona kukurudzira kukurumidza kuonda. Zvisinei, izvi zvinokwanisika nekuti inowanzo shandiswa sekuchenesa izvo zvinowanzo gonesa yakadzika kwazvo koriori yekudyiwa uye nekudaro zvese mafuta uye mhasuru kurasikirwa ().

Zvakadaro, mafuta omuorivhi akabatanidzwa mune yakazara hutano kudya ndeyeyakasiyana nyaya.

Kune zana nemakumi manomwe nenomwe macalorie uye 13.5 magiramu emafuta mupuniki imwe (15 mL) yemafuta emuorivhi. Izvi zvinogona kukurumidza kuwedzera pane koriori-inorambidzwa kudya, saka zvakanakisa kuisa maorivhi muhuwandu hwakawandisa sekusasimudzira kuwedzera ().

Imwe ongororo yakarongeka ye11 dzakarongedzwa dzakarongedzwa zvidzidzo dzakawana kuti kuteedzera mafuta-emuorivhi-kuwedzerwa kudya kwemavhiki gumi nemaviri kwakadzora huremu kupfuura kuteedzera kwekudya kwekutonga ().

Oiri maorivhi inogona kushandiswa sekupfeka saradhi, yakasanganiswa mupasta kana masobho, yakadonhedzwa pa pizza kana miriwo, kana kuiswa muzvinhu zvakabikwa.

Nepo mafuta emuorivhi achigona kubatsira pakurasikirwa nehuremu kana uchinge washandiswa muhuwandu hushoma, chengetedza zvirevo zvekuti mafuta emuorivhi masaji uye detoxes mhinduro yenguva refu.

Chinokosha

Oiri maorivhi sosi ine hutano yemonounsaturated mafuta uye epakati-cheni triglycerides, ese ari maviri akaratidzirwa kupa anokwanisa mabhenefiti ekuremerwa uremu.

Nepo paine zvirevo zvekuti mafuta emuorivhi anogona kushandiswa semafuta ekuzora kana kuti detox, nzira inoshanda kwazvo yekushandisa maorivhi ekudzikisa uremu ndeyekuaisa mukudya kwako kune hutano seyakanyanya mafuta sosi.

Ramba uchifunga kuti kushomeka kushoma kwemafuta emuorivhi kunogona kupa huwandu hwakakosha hwemakoriori uye huwandu hwemafuta kuchikafu chako. Nekudaro, inofanira kushandiswa muhuwandu hushoma. Oiri maorivhi anoshandiswa sechikamu chekudyara-kwakavakirwa pachikafu senge chikafu cheMediterranean chinogona kupa mubayiro mukuru kwenguva refu.